Staying fit, staying healthy, living well.

Have fun with fitness. Many local senior and recreation centers have added new exercise/social/fun activities to their programs. You may be wondering how the words exercise, social, and fun can possibly be used in the same sentence, but they can. Wii Fit and Wii Plus programs have found a way to make exercising both fun and entertaining. They can be enjoyed at home, in a therapy setting, or as a social activity.

A friend of mine had been using Wii fitness programs for many years; naturally I went to her with my questions. She is retired and lives far enough out of town that going out to exercise was a chore. Instead of giving up on fitness she kept looking until she found an exercise program that she could do at home. She discovered the world of Wii Fit and Wii Fit Plus and it has become a lifestyle choice for her. She writes:

“t can be done in the privacy of my own home

It can be done all at once, or broken up into segments (The Wii Fit keeps track of my total time. It also keeps track so that I can go back to see what I have done in the past with daily totals or graphs).

There are so many programs to choose from that I never get bored. Aerobics, yoga, games such as golf, archery, darts and hula hoops…running, step aerobics, weight training and balance control just to name a few.

It weighs me and keeps track of my body fat index.

It lets me know if I am in balance or if my left side needs more work than my right so that I can make easy corrections.

It has a cool sense of humor. If I step on the board and have gained a pound or two, it makes an “oof” noise as if I am hurting it, which I find quite hilarious.”

She adds: “I keep my Wi Fit hooked up to the television all of the time; I just have to click on the “input” tab and I am good to go. I enjoy it so much that I rarely miss a session and do at least 30 minutes every day. Wii gives me a well rounded exercise program without having big pieces of equipment in the room.”

The Wii uses a wireless controller that allows players to control on-screen action through their own real life movements. It is built around a Balance Board (a rectangular, pressure sensitive platform that communicates with the Wii console wirelessly). Players step onto the board, which picks up on movements, balance and center of gravity. A variety of activities makes it easy to test visual and cognitive skills, problem solving, balance, coordination, upper and lower strength, and endurance.

Don’t rule out this excellent exercise option just because it had been around a few years.

Not all seniors are “jocks,” but that doesn’t mean they don’t need to exercise in order to remain independent. This is fine if you are hale and hearty but what do you do when it is hard to move.

Arthritis and other mobility issues make exercise challenging, but there isn’t a doctor anywhere who is going to tell you that being a coach potato is a good thing. Still, the idea is daunting when your joints are so stiff and sore that you have difficulty just getting around.

The experts will tell you that movement is important even under these trying circumstances and they will tell you that the less you move, the worse you will feel. Still, it is hard to exercise when all you want to do is stay in bed.

Get up. Take a warm shower and start your day. Your senior center or nearby recreational facility will have chair exercise classes designed for people just like you. If you aren’t ready to go out in public yet try a session at home. A number of very good chair exercise video’s are available at the public library or sport supply stores. You would be surprised at how good the home video’s are; anything that will get you started is good news. Are you ready to do a little more now? Let’s exercise! Explore your options:

We’ve already mentioned chair exercises

Swimming: the buoyancy of the water is great for people with stiff joints. Swim, dance, or walk in a pool. A good workout.

Cycling: You can go to the gym or set up a spot in your living room. There are a number of good stationary bikes to pick from so it should be easy to find something that works for you. If necessary start with a mini-cycle which allows you to pedal way while sitting in a regular chair.

Before embarking on an exercise program seek guidance from a professional. Your doctor will refer you to a Physical Therapist to get you started. Proper form is always important but even more so if you have medical issues that make movement difficult.

When you are ready to get out in public try an enhanced fitness or chair yoga class at a center near you.

Not all seniors end up with
health problems that require them to change their fitness programs, but enough
of us do to make it worth mentioning. I
see seniors jogging in my
neighborhood all of the time and it makes me jealous.I actually enjoyed jogging, or at least I
enjoyed the challenge. It was fun
because I could measure my improvement in a tangible way.I worked up from doing tiny little intervals
to more than 4 miles at a stretch and found it very self motivating. I had to give it up when foot problems refused
to clear up, and my doctor just told me there wasn’t any quick fix.I do a few intervals on the treadmill now,
but it isn’t quite the same and I miss it. Will I ever be able to jog again?

So, what’s next?I am not ready to give up a good stiff fat
burning or cardiovascular workout, but I am wondering if it is time to try
something new. Research tells us that jogging inwatermight
be the answer. They say you can burn the same number of calories and strengthen
the same muscles as land jogging, but it is “easier” on the joints. I haven’t tried water jogging yet but it
sounds interesting.I would love to hear
from anyone who has converted from land to sea, so to speak, to hear what you
think.

I am not sure I believe that
water jogging would be super simple and fun, but not everything is fun and that
would be okay if it does the job.The
author recommends a buoyancy belt,
which sounds better than the balloon noodles used in aerobics classes. Water jogging is done in the deep end of the
pool.The belt supports you while
allowing you to sink to chest level. The interesting part is that your feet do
not touch the bottom as you jog in a normal fashion.

Even if you have decreased
leg strength, poor coordination and joint pain, the buoyancy of the pool means
you can work freely.Jogging, aerobics, stretching and lap swimming are possible for people
who would not be able to exerciseon
land.Do not be discouraged if your legs
just kind of hang there at first, nobody said this was going to be easy; the
first months of land jogging weren’t a piece of cake either. Exercising in the
water is a good choice at any time of the year.Get the okay from your physician and check
with your local YMCA/YWCA for aquatic
programs that cater to people who crave exercise but can’t quite do what
they used to.

Everyone is talking about fitness these days. Some are avid exercisers and others avoid exercise like the plague. The one thing they have in common is that they feel guilty about something. You want to be healthy, and toning up is a real bonus, but you just can’t bring yourself to join a gym. .

The cost of gym memberships is not expensive as many places charge only $20 a month, and it is not unheard of for insurance plans to cover the cost for older adults. Still, if time is a problem you are certainly within your rights to want to avoid the inconvenience of going somewhere else to work-out.

From a fitness standpoint, exercising at home can be just as beneficial as going to a health club. In fact, studies show that home exercisers are more likely to stick with their program than those who go to the gym.

Advantages of working out at home:

Flexibility: It doesn’t matter if you are a morning person or a night owl. You can exercise whenever you want to and at your own pace (no waiting for your favorite machines).

Cost effectiveness: Working out at home costs less, remember to factor in gas money as well as the time you lose getting to an outside facility. You can set up a home gym for less, and there will be no month dues.

The part I like the best about working out at home is not listening to loud music that someone else selects. I’ve mentioned to gym staff that classical or semi classical tunes a few hours a day would be nice but hard rock wins every time.

You aren’t competing with anyone else and you don’t have to worry about how you look.

Still, it’s not all that easy. Because you exercise at home you are doing it alone. Boredom, staleness and lack of drive can be a problem. You must be self motivated, learn how to vary your routines and change things up a little. If you need a personal trainer to weight you, nag at you, and encourage you, it’s not going to happen at home. You will need to set your own goals, figure out what you want to accomplish, and choose the most appropriate equipment. Don’t forget about exercise DVD’s to help you shake things up and vary your routines.

There are so many home fitness products on the market that it can be hard to know where to start. I liked the advice from Kelly Turner (www.KellyTurnerFitness.com) that I read in the Seattle Times (Sunday, April 22, 2012). She recommends the simple route. We all know people who use their treadmill and elliptical machines for cloth hangers, so hard not to laugh and agree with her. Instead of buying a treadmill or an elliptical that you aren’t going to use, she suggests buying a jump rope or going for a walk/run. A DVD can cue you in strength training techniques. Dumbbells from a garage sale, a resistance band, or using your own body weight can give you an unbelievably good workout. Everyone needs help with exercise routines. I love DVDs, the workouts found in fitness magazines, and programs found on the Internet or on cable TV.

You can outfit your home gym with as much or as little as you like. The motivation part is going to have to be up to you.

Skipping rope probably brings to mind grade school recess and movies about professional boxers, but you don’t have to be a kid or a professional athlete to skip for the fun of it. I thought I might give it a try, although my expectations aren’t very high. Not only am I not very well coordinated, but the springs in my feet and legs are not what they used to be.

What other piece of exercise equipment is this inexpensive, will fit into a brief case, and is easy enough for a child to use? Well, that is the question isn’t it? It may very well be easy enough for a child to use, but does that mean that we can do it without hanging ourselves?

Experts say that it is a common misconception that only fit, well-coordinated people can jump rope. They contend that people of all ages, sizes and levels of fitness can learn how to do it. Weight Watcher magazine (July/August 2011) did a series of articles on rope jumping as the perfect exercise form. Jumping rope tones everything (legs, back, abs, arms, chest and shoulders), and it is a good cardio workout. It is also good for coordination and endurance and it is second only to running when it comes to calorie burn. The articles dummied down the instructions to the point that I felt quite encouraged.

They say that if you are new to jumping rope you can practice without a rope at first. Just pretend you are holding a rope in your hands and swivel your wrists as you take your first jumps. After that you will be ready to try the “basic jump.” The instructions say you should hold one end of the rope in each hand with the rope dangling behind your heels. With your feet together, elbows at your sides, swing the rope overhead. As it reaches your toes, jump just high enough to clear. You will probably feel a bit ungainly and awkward at first but go ahead, give it a try. What do you think? Pretty easy isn’t it? Start slowly, make small circles with your arms and hold your elbows close to your sides as you turn the rope.

Once you disavow yourself of the notion that you have to jump high it will seem a little easier. You should be jumping just an inch or two off of the ground. It is actually easier on the knees and hips than running, since you land on the balls of your feet. You can find a high quality rope for $10 or less. To make sure your rope isn’t too long or cumbersome they recommend placing one foot in the center of the rope. Grasp the handles and bring your arms up. The handles shouldn’t extend past your armpits.

Carol Kruchoff (Los Angeles Times: Los Angeles, CA. January 25, 1999) assures us that even a klutz can learn how to jump rope if they are taught properly. With proper instruction and practice, anyone should be able to jump rope. Your goal will be to jump continuously for 15 minutes. If you don’t have time to do anything else, this could be the perfect workout for you.

Lauren Stanforth (Times Union: Albany, N.Y. January 6, 2008) used the term “boomeritis” to describe the aging baby boomers and their drive for physical fitness. Basically the term refers to the people in their 40s and older who are now experiencing muscle, joint and bone problems for their efforts.

It takes a lot of interest and a lot of exercise to maintain a certain level of fitness. People today all understand the benefits of an active lifestyle. The problem is that many people over 40 try to maintain this level of fitness by doing the same activities that they did twenty years ago. The intentions are good, but most people don’t take into account that their bodies are not the same as they used to be.

Physicians, of course, stress the avoidance of injury. They recommend lower-impact activities to relieve stress on the joints. They encourage more flexibility training and core strengthening; things you took for granted when you were younger. When you were younger fitness meant bigger muscle. Now that you are getting older you need to focus more balance and your cardiovascular system.

Stretching the Achilles tendon, stretching the shoulders and stretching the back is important. Flexibility is also important, especially for the back. “Boomeritis:” basically refers to the bumps, bruises, and tendonitis that people are plagued with as they get older. A lot of these injuries have to do with the biology of people’s tendons and muscles. Aging muscles and joints are not able to withstand the force of what you are asking them to do.

USA Weekend (May 13-15, 2011) ran an article based on adv ice from The Doctors (daytime TV show) on how to avoid sports injuries. If you are a seasonal exerciser and have been waiting for warm summer days to arrive; you may be an accident (or a pain) waiting to happen. The “all or nothing at all” approach to exercise sets you up for the sprains and strains, knee and tendon injuries, swollen muscles, shin splints, fractures and dislocations (ouch, it makes me shutter just to write those words) that we were talking about. Basically you need to prepare yourself for summer baseball, bicycling, golf, tennis, running or a dozen other activities long before you head out the door. Their advice:

Schedule a physical. Get a checkup before starting a new sport or fitness program, especially if you haven’t exercised for 3 months or have a new medical condition.

Build up slowly. This is the thing that most of us don’t do. Sports medicine folks recommending increasing your level of activity no more than 10% per week. If you could only run a quarter of a mile this week you aren’t going to be ready to do a mile tomorrow. Increase a few minutes at a time until you reach your goal. Mix up your routine with a variety of low impact activities.

If you plan on playing a sport (repetitive movements can do you in quickly). It is important to strengthen the muscles before hand.

The experts all recommend a 10 minute warm up to increase blood flow to the muscles, and a 10 minute cool down to gradually reduce the temperature of the muscles.

A lot of people fail exercise routinely because they find gym routines boring. These same people get on the bandwagon regularly and fall off just as regularly. Unless you exercise religiously just because it is the right thing to do, you might need to look a little further for motivation.

Jean Murphy wrote an article about putting fun back into exercise (The Wall Street Journal: Tuesday, February 11, 2011) that I think speaks to a lot of us. She interviewed a fellow exerciser who made it her mission to find a way to motivate herself, and her main criterion was that it had to be fun.

Trainers often recommend training for a mini-triathlon or a marathonin order to motivate you to exercise regularly. Training with a goal seems to work well for some people. This particular lady decided to give it a try and she trained diligently to ready herself for a mini-marathon. She trained and she competed and she crossed the finish line, but came to the realization that she wasn’t really athletically competitive or particularly gifted in any of the areas. She also realized that it wasn’t much fun.

This realization led her to explore different forms of exercises that might appeal to the everyday athlete. One of the first things that she checked out was rowing. She did this by signing up for a rowing camp and was lucky enough to find a group of kindred spirits (aka as the casual athlete). She found that she could be a good recreational rower and have fun while getting a good workout. The enjoyment was in the process and the exercise instead of in the competition.

Another avenue that she explored was dance as a form of exercise. She signed up for a tap dancing clinic and was hooked after the first lesson. It took her almost a year to learn the basics, but once mastered she found that it was a great aerobic activity. Dancing is also good for the memory because you have to remember all of the dance steps and sequences. She figured that tap dancing and rowing were sports that she could do forever. Once you learn the basics they are easy enough to do.

Being committed to exercise she tries to do other things like biking, walking, swimming and conditioning classes, but the rowing and dancing were the most rewarding and the most fun for her. She recommended getting out there and trying new things. If you find an activity that you enjoy it will motivate you to exercise routinely.

What are you waiting for? I know you want to do this! You’ve been thinking about it for a long time, but committing to an exercise program is just as hard as dieting or quitting smoking.

Camile Noe Pagan (Arthritis Today: January/February 2011) tells us how to get ready, get set and go for it! It is always a good idea to check with your doctor before starting a fitness program, especially if you have chronic conditions that need to be taken into consideration. Forget it, if you are harboring the notion that he/she will tell you that being a couch potato is fine. It isn’t going to happen.

Now that you are ready it is important that you don’t take on too much. The road to fitness is paved with bodies fallen by the wayside because they took on too much and couldn’t go the distance. You don’t start off by trying to lose 100 pounds or by trying to run a marathon. It is more important to try to shoot for the first 10 lbs and go from there. As for exercise, wait until you can comfortably jog/run a quarter of a mile before thinking of any distance happenings.

Know what to wear. Shopping is the fun part. If having just the right outfit motivates you to get out there, go for it! A comfortable pair of shoes, loose comfortable tee shirts and sweatpants is all you need to get started. If that doesn’t float your boat you can go the whole nine yards and buy perspiration-wicking attire, but you might want to wait and see if you are going to work up a sweat first.

Get Set: If you can get your spouse out of bed or find a like minded friend the battle is half over. Having a workout buddy is a great motivator. Reward yourself often (not with food). How about a massage or a pedicure?

Make a Commitment: Schedule your gym time (think of it as you time) and no excuses accepted. If you can’t get out there first thing in the morning, do some floor exercises or yoga stretches before you go to bed and start over tomorrow.

Go for it! Listen to your body. Look for exercise programs that are easy on your joints. Walking, water workouts, stationary or recumbent cycling, yoga and tai chi, and resistance training are good choices.

Stick with it! This is the biggie. After a couple of months you motivation may flag, but don’t let excuses break your momentum. Your joints may hurt, you are too busy, or exercise is just plain boring (good excuses but not acceptable). If your joints hurt they need to move. You can gentle down a little but remember that if you are inactive your condition will get worse. Busy? You will always be busy, but if you feel that way it means that you don’t think that you are important enough to be worth the effort. Boring, of course it is boring but there is no reason that you can’t switch things up a little. Variety is a good thing. Even the most fun sport can get boring if you do it day in and day out. On top of that, if you do the same things all of the time you are putting yourself at risk for repetitive stress injuries. Challenge yourself, but go ahead and alternate workout programs. Make the commitment to exercise. It could be a matter of life or death.

Fitness: Ready, Set, Go! Make The Commitment To Exercise

What are you waiting for? I know you want to do this! You’ve been thinking about it for a long time, but committing to an exercise program is just as hard as dieting or quitting smoking.

Camile Noe Pagan (Arthritis Today: January/February 2011) tells us how to get ready, get set and go for it! It is always a good idea to check with your doctor before starting a fitness program, especially if you have chronic conditions that need to be taken into consideration. Forget it, if you are harboring the notion that he/she will tell you that being a couch potato is fine. It isn’t going to happen.

Now that you are ready it is important that you don’t take on too much. The road to fitness is paved with bodies fallen by the wayside because they took on too much and couldn’t go the distance. You don’t start off by trying to lose 100 pounds or by trying to run a marathon. It is more important to try to shoot for the first 10 lbs and go from there. As for exercise, wait until you can comfortably jog/run a quarter of a mile before thinking of any distance happenings.

Know what to wear. Shopping is the fun part. If having just the right outfit motivates you to get out there, go for it! A comfortable pair of shoes, loose comfortable tee shirts and sweatpants is all you need to get started. If that doesn’t float your boat you can go the whole nine yards and buy perspiration-wicking attire, but you might want to wait and see if you are going to work up a sweat first.

Get Set: If you can get your spouse out of bed or find a like minded friend the battle is half over. Having a workout buddy is a great motivator. Reward yourself often (not with food). How about a massage or a pedicure?

Make a Commitment: Schedule your gym time (think of it as you time) and no excuses accepted. If you can’t get out there first thing in the morning, do some floor exercises or yoga stretches before you go to bed and start over tomorrow.

Go for it! Listen to your body. Look for exercise programs that are easy on your joints. Walking, water workouts, stationary or recumbent cycling, yoga and tai chi, and resistance training are good choices.

Stick with it! This is the biggie. After a couple of months you motivation may flag, but don’t let excuses break your momentum. Your joints may hurt, you are too busy, or exercise is just plain boring (good excuses but not acceptable). If your joints hurt they need to move. You can gentle down a little but remember that if you are inactive your condition will get worse. Busy? You will always be busy, but if you feel that way it means that you don’t think that you are important enough to be worth the effort. Boring, of course it is boring but there is no reason that you can’t switch things up a little. Variety is a good thing. Even the most fun sport can get boring if you do it day in and day out. On top of that, if you do the same things all of the time you are putting yourself at risk for repetitive stress injuries. Challenge yourself, but go ahead and alternate workout programs. Make the commitment to exercise. It could be a matter of life or death.

If health rather than elite athletic performance is your goal, you may be able to embrace some new ideas about exercise. We have gone through our lives with an “all or nothing at all” mantra and more often that not it has been our undoing.

Linda Friedland (Business Day. Johannesburg: February 14, 2007) writes that it is possible that you do not have to sweat to achieve maximum benefits from your gym workout. I’ve always felt that being soaking wet from perspiration meant that I had done something really good for myself, but I could be wrong. Professor Harvey Simon, the author of “No Sweat Exercise Plan,” believes that perspiration and pain are not necessarily the answer. The old exercise gurus who maintained that you had to push your heart rate up to 70-80% of its maximum may have inspired a few avid athletes, but in the process discouraged the rest of us, so it makes you wonder who wins.

The good news, he says, is that moderate exercise seems to be just as good for long-term health plans (long term is the word that does most of us in) as the “big sweat.” There are many reasons why you may choose to exercise. You may want a firmer body, six pack abs, peak athletic performances or even to improve your over-all well being. These are all good reasons, but your ultimate goal should be to achieve good health.

You still need cardio (aerobic exercise) but the interpretation of it, intensity and time has changed a bit over the last few years. The frequency should be 3 times a week (more wouldn’t hurt), but the intensity doesn’t have to be as severe (moderate is good), but the time spent should be longer. Experts are now recommending 40-50 minutes. Walk, swim, cycle, jog at a comfortable pace for longer (instead of 20 minutes at a break-neck speed).

What is the perfect workout? An optimal workout should include at least three cardio sessions a week of 40-50 minutes, coupled with some light weight training and a twice weekly flexibility and core strengthening work (yoga, tai chi or Pilates). The focus is not solely on athletic performance, it is about optimal health and longevity.

Aging can’t be stopped, but exercise can slow it down and help you manage your quest for independent living in the process. Too many people have the attitude that if you failed to engage in healthy habits when you were younger that it is too late now.

Of course, deep down you know that isn’t true. Getting older does not mean that you have to become fat or weak or suffer from age related changes. Yes, there are some factors such as hormones, heredity, nutrition and disease processes that play a part in how well you age, but if you exercise you can put up a good fight.

Vince Faust (Philadelphia Tribune. November 2, 2010) offered up a good case for why every age group should exercise. Heredity can’t be changed. You are who you are genetically, but studies show that the influences of a healthy lifestyle can make a bigger difference that you might have imagined. Do not use “bad genes” as an excuse for not taking responsibility for your own health.

Strengthening your muscles, tendons and ligaments will make you stronger and will help support an aging skeletal system and joints. We all want to do kicky fun aerobic exercises but your bones and joints need to be strong enough to withstand the rigors of a hearty workout.

Always get a complete physical and the go-ahead from your doctor before embarking on a fitness program (they never say no, but chronic conditions aggravated by slothful habits will need to be dealt with first). It is important to have a Physical Therapist or a Trained Fitness Professional introduce you to the “why’s and how’s” before you embark on a major lifestyle shift. Lifting weights can be dangerous if you don’t do it correctly. A complete workout needs to include exercises for each body part. This includes chest, shoulders, triceps, back, biceps, forearm, thighs, calves and abdominals.

Strengthening programs are recommended for people well into their senior years to help them perform everyday living activities such as walking, grooming, and dressing, climbing stairs and getting in and out of chairs. Balance and coordination will keep you safely on your feet. When added together we are talking about independence. Do not wait until you are 70 or 80 to start an exercise program. The habits developed at 50 can keep you in tip top shape for a lifetime.

Aging starts when you are born and is progressive. You don’t think about it when you are younger because you are always in a hurry to get to the next step. That next step arrives faster than you think it will, and you need to plan accordingly. Life is precious. Good nutrition and daily exercise are important. Many of the physical problems associated with aging are due to lack of exercise and poor nutritional habits. Every age group should exercise.